Train for the Lares Trek with a combination of aerobic endurance, uphill walking, leg strength, balance and consecutive hiking days. The four-day route is approximately 40–45 km and crosses Siclla Qasa at about 4,830 m, so both fitness and acclimatization matter.
Training plan at a glance
- Start: ideally 8–12 weeks before departure
- Aerobic sessions: 3–4 each week
- Strength sessions: 2 each week
- Long hike: 1 each week
- Key practice: back-to-back hiking days
- Final week: reduce volume and arrive rested
How fit do you need to be?
You do not need to be an elite athlete, but you should be comfortable walking uphill for several hours and repeating the effort on following days. Official physical-activity guidance classifies uphill hiking or hiking with a heavy backpack as vigorous activity.
Training cannot guarantee protection from altitude sickness. It improves your ability to handle the trail, while acclimatization helps your body adjust to lower oxygen.
Eight-week Lares Trek training plan
Weeks 1–2: establish consistency
- Three 30–45 minute brisk walks or aerobic sessions
- Two basic strength sessions
- One 60–90 minute weekend walk
- Gentle mobility after training
Weeks 3–4: add hills
- One interval or stair session
- Two steady aerobic sessions of 40–60 minutes
- Two strength sessions
- One 2–3 hour hilly hike with a light daypack
Weeks 5–6: build trekking endurance
- One uphill-focused session
- Two moderate aerobic sessions
- Two strength sessions
- One 3–5 hour hike
- A shorter walk on the following day
Week 7: peak practice
Complete two consecutive hiking days while carrying the daypack and wearing the boots planned for Peru. Do not suddenly double the normal training load.
Week 8: taper
Reduce distance and intensity. Continue gentle walking and mobility, prioritize sleep and avoid a final exhausting workout.
Best aerobic exercises
Hiking is the most specific training, but stairs, incline treadmill walking, cycling, swimming and elliptical workouts can build endurance. Choose activities you can repeat consistently without aggravating an injury.
Most sessions should feel controlled enough to speak in short sentences. Hard intervals are optional, not the foundation of the plan.
Strength exercises
- Squats or sit-to-stands
- Step-ups
- Split squats or lunges
- Calf raises
- Hip hinges or deadlift variations
- Rows and loaded carries
- Planks and anti-rotation exercises
Use a resistance level that allows controlled technique. Travelers unfamiliar with strength training should seek professional instruction rather than copying an advanced routine.
Train for descents
Long descents place repeated load on the quadriceps and knees. Practice walking downhill, step-downs and controlled single-leg movements. Trekking poles can improve stability when used correctly.
Train with your daypack
Begin light and gradually add the items you will carry: water, rain shell, warm layer, snacks, passport and camera. Pack animals carry an agreed amount of personal luggage, so there is no benefit in training with an expedition-sized pack.
Boots and foot care
Use the planned boots or hiking shoes during long training walks. Test socks, insoles and blister prevention before Peru. Never begin the trek in footwear worn for the first time.
Training at altitude
Living at sea level does not prevent successful preparation. Improve endurance at home, then spend at least two or three nights acclimatizing around Cusco or the Sacred Valley. During the first 48 hours at altitude, keep exercise mild.
Common training mistakes
- Training only on flat ground
- Ignoring downhill conditioning
- Increasing distance too quickly
- Never hiking on consecutive days
- Using new boots on departure day
- Arriving in Cusco and trekking immediately
- Continuing through sharp or worsening pain
Frequently asked questions
How early should I start?
Eight to twelve weeks is useful for many travelers. Start earlier if currently inactive or returning after injury.
Is running required?
No. Brisk uphill walking, hiking, cycling and other aerobic training can prepare you effectively.
Should I train with a heavy backpack?
No. Train with the realistic daypack weight because pack animals carry the duffel allowance.
Can training prevent altitude sickness?
No. Fitness and altitude acclimatization are different. Fit people can still become ill.
Arrive prepared, not exhausted
Consistent moderate training is more valuable than a few extreme workouts. Build gradually, practice the real equipment and arrive rested.
Read the Lares travel guide, difficulty guide, altitude safety guide and the complete Lares Trek 4 Days.
